As summer comes to a close, the change in season can bring more than just cooler mornings and darker evenings.
For people working in healthcare and social care, autumn can also bring changes to your daily routine, sleep, activity levels and time spent socialising. With the increased pressure on hospitals that winter can bring, now is a good time to make a few positive changes that can help you manage the colder months and protect your wellbeing, both in and outside of work.
Here are four things to be aware of, and some tips to help keep yourself happy and healthy while working in care this autumn.
1. Less daylight can affect your routine
One of the most noticeable changes as autumn arrives is the drop in natural daylight. The days get shorter, which means you may find yourself heading to work or finishing a shift when it’s already dark.
That probably won’t come as a surprise, but what you might not realise is just how much natural daylight can affect your body clock, sleep patterns and mood. For those working shifts, where your working hours may already fall outside a typical daytime routine, this change can be even more noticeable.
What can help?
Try to make the most of the daylight while you can. If your schedule allows, get outside during the day, even if it’s just for a short walk with a friend or some fresh air between shifts.
It might sound simple, but opening your curtains and blinds to let more natural light into your home can help too. For care workers who spend much of their working day indoors, making the most of daylight whenever you can is a small change that can make a real difference to your routine.
2. Don’t let your social life disappear
When the weather gets colder and the evenings become darker, it can be tempting to call it a day as soon as the clock hits 5pm.
For agency care workers, particularly those working long or irregular shifts, this can make it even easier for social plans to slip away. You may find yourself putting off seeing friends or family because you’re tired after work or because getting out in the cold and dark feels like too much effort.
But it’s important not to let darker evenings and busy shifts mean your social life takes a back seat. Staying connected with friends, family and colleagues can help reduce feelings of loneliness and isolation, while having regular plans gives you something to look forward to outside of work.
What can help?
You don’t need a completely free weekend to make time for the people who matter. A quick coffee, a phone call on your day off or a visit with family can all help you stay connected.
If you work shifts, try planning social time around your rota. Having something in the diary each week, even if it’s something small, can make it easier to maintain those connections throughout the colder months.
3. Colder weather can mean less movement
When it’s cold, wet and dark outside, getting out for a walk may be the last thing you feel like doing after a shift.
But staying active doesn’t have to mean going for a run in the dark, or committing to a big workout. A short walk during daylight hours, getting outside for some fresh air or finding ways to stay active indoors can all help you maintain movement during the colder months.
Regular physical activity supports both physical and mental wellbeing and can also have a huge impact on our quality of sleep.
What can help?
Don’t get overwhelmed by the rise in hyrox and “easy” half marathon propaganda online! Look for small opportunities to keep moving this autumn.
A short walk before or after a shift, taking the opportunity to get outside during your break where possible, or doing some gentle exercise at home can all make a difference.
The aim isn’t to completely change your routine. It’s simply to avoid becoming less active just because of the change in season.
4. Then there’s the clocks changing
Just when you’ve got used to the shorter days, the clocks go back by an hour at the end of October.
It might only be an hour, but this small change can temporarily throw off your body clock, which controls your natural sleep-wake cycle. For anyone working shifts, particularly night shifts, this can make adjusting your sleep routine feel even more noticeable.
What can help?
Try to keep your usual sleep and wake times as consistent as possible, and make the most of natural daylight during the day.
If the clocks changing tends to disrupt your routine, avoid making lots of changes at once. Giving your body a little time to adjust can make the transition into the darker months much easier.
Looking after yourself while caring for others
Working in care means putting other people’s needs first for much of your day, but that doesn’t mean your own wellbeing should come last.
Autumn doesn’t have to mean completely changing your routine. A few small habits, like getting outside while there’s still daylight, staying active, keeping in touch with friends and family and sticking to a regular sleep routine, can all help you adjust as the seasons change.
And if you’re finding that your mood, sleep or day to day life is being affected, don’t simply put it down to the time of year. Talking to your GP or looking for the right support can be a good first step.
At NursLink, we know how much our nurses, support workers and other care professionals put into every shift. This autumn, make sure you’re looking after yourself too.
